[quote]sam21 wrote:
i want to ask you only one question about “doubles” technique.when use this technique to improve a lift like squat or clean and snatch what are the loading parameters that we use9always i train with low number for reps and i want to improve my relative strength.)?please give me your advice.[/quote]
I do not answer people who are direspectful by posting the same question more than once.
ok coach thanks but is pity, you dont answer in my query.happy new year!
In your autoregulation article you mentioned that a volume session should be performed on days where the cns has not fully recovered. My bench 5rm when cns is fully recovered is around 265lbs (120kg). What would you recommend a volume session to look like with regard to weight/reps?
Cheers
Max
Hi Coach,
I have a question regarding comeback training. I had an ACL reconstruction surgery last spring and between finishing school, doing rehab, job hunting, applying to graduate school, various lifestyle changes, etc I seriously fell out of my training habits. I’m one of those skinny-athletic people so I loose weight rather fast if I’m not training consistently. So for the last year or so my weight has gone from a weigh 230-235 lbs (at 6’6") and 335 lbs bench press and a 425 lbs squat to 205 lbs bw and 185 lbs bench x 2 and 185 lbs x 3 squat. Now that was my first time training in months so naturally my nervous system isn’t primed yet.
Nevertheless, I wonder what approach should one take in order to get back to old levels. I have taken training breaks where I’ve lost strength and weight but have rebounded pretty effectively because of muscle memory/plasticity. My plan was to do an intermediate upper-lower split, 4 times per week, but I was interested in hearing your thoughts about what would work for an average lifter trying to make a comeback.
What are your preferred exercises for the traps?
[quote]denisined wrote:
What are your preferred exercises for the traps?[/quote]
The various variations of the olympic lifts; deadlift; deadlift + shrugs; clean and snatch pull; rack pull
How do you auto-regulate an explosive movement like power cleans?
[quote]denisined wrote:
How do you auto-regulate an explosive movement like power cleans?[/quote]
They are the easiest to autoregulate… simply put you can’t do a slow power clean. So stop the exercise when you can’t complete the reps or when form starts to break down. Do not allow a technically incorrect rep to occur.
[quote]Christian Thibaudeau wrote:
[quote]denisined wrote:
How do you auto-regulate an explosive movement like power cleans?[/quote]
They are the easiest to autoregulate… simply put you can’t do a slow power clean. So stop the exercise when you can’t complete the reps or when form starts to break down. Do not allow a technically incorrect rep to occur.[/quote]
great post we sorta do the same thing during are sprint practice as soon as are times start to drop off we quit the sesion.
i want to ask you if you write personal online det programs and if you know where can i find samples programs in net with ketogenic diet programs?also your programs that you post in some articles is ideal for another persons or is written only about you?
i use leucine creatine glutamine and taurine like the old program that you post(5 times a day) with awesome results in strength and recovery.do you reccomend to continue in this program or to change with other one(i used it for a year now)?my main goal is to improve my strength.
I’ve read mixed information on dynamic stretching before and/or after training. Do you recommend any stretching while following the perfect rep program and, if so, what kind and when?
Thanks,
Kuro
Hey CT, kind of a random question but the left side of my body is just weird. My left calf is 1/2 inch smaller than the right and same with the upper leg. My left lat is also noticeably smaller than my right, just seems odd that the left side is uniformly smaller. I have trouble getting that mind muscle connection with the left side and can’t seem to fix it, it’s bugging the hell out of me.
Have any of your trainees had this issue? If so, how did you work to correct it? Anything other than unilateral training?
Hey CT
I have a question why is it that someone will completely dominate lifting from pins as well as feel more activated and alert as opposed to lifting without a deadstop?
hi coach, i’m from the uk, and as a student at the moment, and for other reasons, i can’t afford to use the full protocol at the moment. I was just wondering what you would recommend for pre/peri/post workout nutrition in this case?
bearing in mind the following are available to me here as powders:
Whey Isolate
Whey Hydrolysate
Casein Hydrolysate
Dextrose
WMS
Palatinose
Leucine
Citrulline Malate
Thankyou in advance
[quote]adam_medic wrote:
hi coach, i’m from the uk, and as a student at the moment, and for other reasons, i can’t afford to use the full protocol at the moment. I was just wondering what you would recommend for pre/peri/post workout nutrition in this case?
bearing in mind the following are available to me here as powders:
Whey Isolate
Whey Hydrolysate
Casein Hydrolysate
Dextrose
WMS
Palatinose
Leucine
Citrulline Malate
Thankyou in advance[/quote]
Not CT, but I doubt he’ll give you the exact forumla. Cost-wise, I’ve broken it all down on a spreadsheet estimating how much of each ingredient I think is in the product, and you really don’t get much if any savings by trying to formulate this stuff yourself. Believe it or not, the mark up on this really can’t be all that high (compared to the mark up that people are charging on the individual constituent ingredients). Considering the hassle involved with pouring various powders into different bottle and such, I personally will choose to go with Biotest stuff. Also quality would be in question when formulating it with various manufacturers since you’d most likely be going with the absolute cheapest source if you formulate it yourself. Perhaps for your particular case it would be cheaper, and or more feasible, but for most, I doubt it would be worth it.
If you do hassle with it, PM me and let me know if you thought it was worth it.
BT
Coach,
Re autoregulation, when training twice a day(same muscle in the AM and PM), do you also suggest autoregulating these workouts, or following the “typical” back off plan - doing only AM workouts every 3rd cycle.
I have found, that from reading Poliquins 5 Elements article, that I am mostly a WOOD TYPE and following planned back offs every 3rd cycle seemed to work well, but interested to see if I could go longer, following more autoregulation.
thanks for you time…especially during this time of year,
GJ
[quote]BulletproofTiger wrote:
[quote]adam_medic wrote:
hi coach, i’m from the uk, and as a student at the moment, and for other reasons, i can’t afford to use the full protocol at the moment. I was just wondering what you would recommend for pre/peri/post workout nutrition in this case?
bearing in mind the following are available to me here as powders:
Whey Isolate
Whey Hydrolysate
Casein Hydrolysate
Dextrose
WMS
Palatinose
Leucine
Citrulline Malate
Thankyou in advance[/quote]
Not CT, but I doubt he’ll give you the exact forumla. Cost-wise, I’ve broken it all down on a spreadsheet estimating how much of each ingredient I think is in the product, and you really don’t get much if any savings by trying to formulate this stuff yourself. Believe it or not, the mark up on this really can’t be all that high (compared to the mark up that people are charging on the individual constituent ingredients). Considering the hassle involved with pouring various powders into different bottle and such, I personally will choose to go with Biotest stuff. Also quality would be in question when formulating it with various manufacturers since you’d most likely be going with the absolute cheapest source if you formulate it yourself. Perhaps for your particular case it would be cheaper, and or more feasible, but for most, I doubt it would be worth it.
If you do hassle with it, PM me and let me know if you thought it was worth it.
BT[/quote]
Hi, I hope my previous post wasn’t too confusing. I didn’t actually mean for Thibs to tell me exactly what products to take and in what ratio and at what time. I just meant some general guidelines for pre/peri/post workout nutrition.
e.g.pre-25g palatinose, 25g wms, 25g whey hydrolysate etc…
peri- 50gwms, 25g whey hydrolysate
post-25g whey isolate
something like that, but i’m not really sure…
EDIT: with leucine pre- and during. I’m not really using anything during at the moment. Just porridge oats and whey conc before and after atm.
[quote]adam_medic wrote:
[quote]BulletproofTiger wrote:
[quote]adam_medic wrote:
hi coach, i’m from the uk, and as a student at the moment, and for other reasons, i can’t afford to use the full protocol at the moment. I was just wondering what you would recommend for pre/peri/post workout nutrition in this case?
bearing in mind the following are available to me here as powders:
Whey Isolate
Whey Hydrolysate
Casein Hydrolysate
Dextrose
WMS
Palatinose
Leucine
Citrulline Malate
Thankyou in advance[/quote]
Not CT, but I doubt he’ll give you the exact forumla. Cost-wise, I’ve broken it all down on a spreadsheet estimating how much of each ingredient I think is in the product, and you really don’t get much if any savings by trying to formulate this stuff yourself. Believe it or not, the mark up on this really can’t be all that high (compared to the mark up that people are charging on the individual constituent ingredients). Considering the hassle involved with pouring various powders into different bottle and such, I personally will choose to go with Biotest stuff. Also quality would be in question when formulating it with various manufacturers since you’d most likely be going with the absolute cheapest source if you formulate it yourself. Perhaps for your particular case it would be cheaper, and or more feasible, but for most, I doubt it would be worth it.
If you do hassle with it, PM me and let me know if you thought it was worth it.
BT[/quote]
Hi, I hope my previous post wasn’t too confusing. I didn’t actually mean for Thibs to tell me exactly what products to take and in what ratio and at what time. I just meant some general guidelines for pre/peri/post workout nutrition.
e.g.pre-25g palatinose, 25g wms, 25g whey hydrolysate etc…
peri- 50gwms, 25g whey hydrolysate
post-25g whey isolate
something like that, but i’m not really sure…
EDIT: with leucine pre- and during. I’m not really using anything during at the moment. Just porridge oats and whey conc before and after atm.[/quote]
Honestly, even If really wanted to give you the exact ratio of each to use, I couldn’t. I’m not part of the supplement design team. My role in all of this is as a training specialist: I come up with the most efficient ways to train to stimulate growth and strength gains.
I also experiment with various ways of using the products we have with myself and my athletes to see which way gives the best results.
[quote]Gymjunkie wrote:
Coach,
Re autoregulation, when training twice a day(same muscle in the AM and PM), do you also suggest autoregulating these workouts, or following the “typical” back off plan - doing only AM workouts every 3rd cycle.
I have found, that from reading Poliquins 5 Elements article, that I am mostly a WOOD TYPE and following planned back offs every 3rd cycle seemed to work well, but interested to see if I could go longer, following more autoregulation.
thanks for you time…especially during this time of year,
GJ[/quote]
Autoregulation can also account for not training in the PM if your body is not ready for it. If the AM session was performed properly, 90-120 minutes later you should actually REALLY want to train again.
If you have no motivation to do so, you quite possibly overloaded the CNS during that first session (or you have accumulated too much CNS fatigue over the previous days) and should take the afternoon off.
[quote]nickj_777 wrote:
Hey CT
I have a question why is it that someone will completely dominate lifting from pins as well as feel more activated and alert as opposed to lifting without a deadstop?[/quote]
It depends on the individual. Some get more activated by deadstop lifting, others by explosive, ballistic or plyometric movements. It all depends on how your CNS is wired.